David Hardy's training journal

[DAVIDHARDY]

Here I go again. I started my diet today at 18 weeks out from my 1st show and 23 weeks from the last show that I have planned. The 1st show on the agenda is the NGA Night of Champions in Greensboro, NC on the 5th of June. Next on the list will be the NGA Jimmy Coby Classic in Longview, TX on the 12th of June. Two shows back to back is gonna be a bitch, but I think I can do it. After that, I plan on doing the NGA Alabama Natural Open in Hoover, AL on the 10th of July. Those are all pro qualifiers, so hopefully I can get a card this year. The first two show award a card to the overall winners and the last one awards it to all class winners as long as there are 5 competitors in that class. I am prepping with a keto diet again. It got me shredded last time around and I was way fatter then than I am now, so I should be able to be in even better condition this time around, I hope so at least. Feel free to follow along, it's gonna be one hell of a ride!

[DAVIDHARDY]

Had a good workout today. Started the day off with a little cardio then it was on to life and then a workout and some more life afterwards. I forgot to mention my starting weight is 207.
0615 BC&EAA
0630-0700 30 Min treadmill
0730- 2 eggs, 9 whites, tsp clo, formadrol
1030- 6oz flank steak, tsp clo, tsp evoo, 3g fish oil, 2c broccoli
1330- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1510-1555 train
barbell curl 65x10 95x10 135x6/5
close grip bench 135x10 185x10 245x6/5
incline db curl 55x6/5
decline nosebreakers 125x6/6
dips 90x8 135x4
1 arm preacher curl 45x6/6
v-bar pressdown 230x6/6
hammer curl 65x6 70x5
1600- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1815- 5.5oz chicken, tbsp evoo, salad, formadrol
2030- 6oz london broil, tsp evoo, tsp clo, 3g fish oil, 2c broccoli
2100- sleep

approximate macros:
291 p (1164)
106f (954)
15c (60)
2178 total calories

[MusclesMarinara]

cant wait to read the updates.

good luck!

[DAVIDHARDY]

Thanks man...kinda weird but I'm already getting brain fog

[Diabetic Muscle]

Good luck, I'll be here rooting for you.

[DAVIDHARDY]

Thanks man hopefully I can make my mark this year.

[AVBG]

Starting weight?

[DAVIDHARDY]

I knew I forgot something...starting weight is 207.

[DAVIDHARDY]

0515 bceaa
0530-0600 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, formadrol
0920- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1200- 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, 2c broc
1445- 6oz 93 lean beef, tsp evoo, tsp clo, 3g fish oil, 2c broc, t-911
1630-1725 train, 2x bceaa during
leg extension 170x15 210x15 290x10/10
hs lying leg curl 90x10 110x8 120x6/5
hacks 410x6/5
stiffs 275x6/6
squats 315x6/5
db lunges 100x6/5
kneeling leg curl 105x6/5
ss1 adductors 200x15/12
ss1 abductors 200x15/15
1740- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk, t-911
2010 6oz london broil, tsp evoo, tsp clo, 3g fish oil, 2c broc, formadrol
2045- sleep i-gh-1

approximate macros
295p
110f
15c
2230 cal

[Diabetic Muscle]

Good training hardy. I really liked formadrol when I used it.

[DAVIDHARDY]

Yeah man it's good stuff. I've noticed that I am keeping my strength even with just starting keto, so that's awesome.

[GENESIS]

i just finished the whole Mass stack that you guys make. methyl 1d, masteradrol, and formadoral.

i put on some good weight and am about 205 right now and started at about 190.

i start my diet in 2 weeks and i got a show on may 8th.


why do you feel the need to start dieting so far out? especially since you admit your in much better shape than you were when you started your prep last year?

[DAVIDHARDY]

The trifecta stack worked very well for me too. I started my diet 17 weeks out last time and had to work really hard to get into stage shape. I got nice and ripped with striated glutes and all but I still know that I could have been better. By starting my diet at around the same time out this go around and being leaner it is going to allow me to be that much more ripped this time around. I want to be the most conditioned man on the stage and make it an easy decision for the judges. I want a win so bad I can't stand it so I'm willing to diet hard and long if that's what it takes.

[Shadow]

So this is where you went off to, lol. Guess I'll follow along here too!

[DAVIDHARDY]

Lol sorry I like to start new threads for my shows lol.

[MusclesMarinara]

you wake up so early lol.

[DAVIDHARDY]

Yeah I have to be at work at 6 so early to bed early to rise

[DAVIDHARDY]

Son of a bitch, I'll be damned if I haven't been overeating my fat by about 10g a day. Oh well, I only did it for a couple of days, but today I'm back on track. I was having a tsp of cod liver oil with my beef meals, making my total fat content go to 24g during those meals, instead of 19. I guess when I was figuring it all up, I must have calculated my beef fat content then same as I was doing my chicken. Fuck David, knock the rust off lol.

[Shadow]

Son of a bitch, I'll be damned if I haven't been overeating my fat by about 10g a day. Oh well, I only did it for a couple of days, but today I'm back on track. I was having a tsp of cod liver oil with my beef meals, making my total fat content go to 24g during those meals, instead of 19. I guess when I was figuring it all up, I must have calculated my beef fat content then same as I was doing my chicken. Fuck David, knock the rust off lol.

LOL! Pull it together bud. Pull it together.

[DAVIDHARDY]

lol; I noticed it last night when I was adding up my macros for the day. I was like "Something doesn't look right about this beef meal" glad I caught it now instead of months later.

[Diabetic Muscle]

Don't feel bad I forgot to add in the fat from my fish oil too. haha it happens.

[DAVIDHARDY]

Don't you hate when you fuck up something so simple lol.

[Diabetic Muscle]

Well whats bad is I deal with numbers and fractions all day. So something like that really bothers me.

[MusclesMarinara]

I was lookin around the LG site while i was bored.

They got some real good stuff. After my show I think I may use mostly LG products in my bulk. That trifecta stack looks great.

[DAVIDHARDY]

I was lookin around the LG site while i was bored.

They got some real good stuff. After my show I think I may use mostly LG products in my bulk. That trifecta stack looks great.



My favorite product of theirs is the BC&EAA. I use that during prep and offseason. Gotta love amino acids dude. No digestion required so they get straight to work. I use the Trifecta stack both precontest and offseason. If someone were to ask me what time that I would recommend using the Trifecta stack if they could only use it once a year, I'd say without a doubt, pre-contest. It will help you hold onto and possibly even add some lean body mass while you are dieting. The contest diet is an extremely hard thing to put your body through, so anything that you can do to help your body hold onto muscle is crucial. I also like the T-911 a lot. It keeps your sex drive high in the final weeks when your body is wearing down. To me, that translates into an elevated testosterone level since it is the male sex hormone. The products are really good man. www.massnutrition.com has some really good deals on them too.

[DAVIDHARDY]

0430- bceaa
0435-0505- 30 min walk
0615- 2 eggs, 9 whites, 2tso clo, 3g fish oil, 2c broc
0900- 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, 2c broc
1200- 6oz 93 lean beef, tsp evoo, tsp clo, 3g fish oil, 2c broc, t-911
1500- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1545-1605 calves and abs
1800- 6oz london broil, 2tsp evoo, 3g fish oil, 2c broc, t-911, formadrol
2130- 3 eggs, 7 whites, 4g fish oil, i-gh-1
2145- sleep

[MusclesMarinara]

My favorite product of theirs is the BC&EAA. I use that during prep and offseason. Gotta love amino acids dude. No digestion required so they get straight to work. I use the Trifecta stack both precontest and offseason. If someone were to ask me what time that I would recommend using the Trifecta stack if they could only use it once a year, I'd say without a doubt, pre-contest. It will help you hold onto and possibly even add some lean body mass while you are dieting. The contest diet is an extremely hard thing to put your body through, so anything that you can do to help your body hold onto muscle is crucial. I also like the T-911 a lot. It keeps your sex drive high in the final weeks when your body is wearing down. To me, that translates into an elevated testosterone level since it is the male sex hormone. The products are really good man. www.massnutrition.com (http://www.massnutrition.com) has some really good deals on them too.

yeah im taking leucine 4:1:1 from TP.com right now. the BC+EAA looks real good im definately going to give that a try.

as far as supplements precontest. im gonna stick to the basics for this show and maybe add a fat burner a month or 2 out, depending on what my coach says.

After this show, and maybe another one at the end of the summer i havent decided, im gonna start bulking to put on some good size before i step on stage again. im looking at the trifecta to kickstart it maybe cycle it twice depending on the results.

how did you go about getting a sponsorship with them, they look like a very good company, im excited to give their products a try

[DAVIDHARDY]

Glad you like the products and are eager to try them. I just emailed a board rep and went from there. I got pretty lucky.

[DAVIDHARDY]

Turns out I'm an idiot and jumped ahead of myself a day of the week for a few days, so yesterday was actually Tuesday's workout, not Wednesday lol.

0515- bceaa
0530-0600 30 min treadmill
0630- 2 eggs, 9 whites, tsp clo, formadrol
0930- 5.5oz chicken, 2c broc, tsp evoo, 3g fish oil
1220- 6oz london broil, 2tsp evoo, 3g fish oil, 2c broc
1500- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1635- 1710 train 2xbceaa during training
incline db press 65x6/6
hammer strength wide chest 410x6/5
decline barbell press 255x6/5
incline db flys 65x6/6
flat barbell press 255x4/4
1800- 2 eggs, 9 whites, 2tsp evoo, tbsp p husk(keto pancakes)
2030- 6oz london broil, 2tsp evoo, 2c broc, 3g fish oil, formadrol, t-911
2100- sleep, i-gh-1

I liked doing the bench presses last. I'm not a fan of this lift, but when I do it last with less weight, it doesn't make me cringe. I'm just afraid of tearing a pec or fucking up my shoulder if I do go too heavy. Doing them last keeps me away from wanting to go up to 295-315.

[DAVIDHARDY]

Very good day today. I was dead set on setting a pr on rack deads...no pun intended lol. So I was going to go in there and not leave without pulling 655 for 4-5 reps. Well, I was feeling really good and decided to put 675 on there. So I got it no problem for 3 reps, and then, on the 4th rep, my damn strap broke, so I didn't have the straps for the rest of my workout. I thought that I'd be noticeably weaker in my other lifts, but suprisingly was not. I hope I can keep my strength for the duration of the prep.

0500- bceaa
0515-0545 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, t-911, formadrol
0900- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1200- 5.5oz chicken, tsp evoo, tsp clo, 4g fish oil, 2c broc
1500- 6oz 93 beef, tsp clo, 3g fish oil, 2c broc, t-911
1645- 1725 train 2x bceaa during training
rack deads 225x10 315x15 406x8 495x6 585x6 675x3...fuckin strap broke on the 4th rep!
1 arm db row 125x7/6
wide pulldowns 250x6/6
medium pulldowns 250x6/6
barbell row 225x5/4
plate loaded shrug thing 630x8/8
narrow chins 8/7
1800 4 eggs, 6 whites, formadrol
2030 6oz london broil, tsp evoo, 2c broc, 3g fish oil
2100 sleep i-gh-1

[Shadow]

Woo!

[DAVIDHARDY]

Woo!

I felt really good and strong today for some reason. Slayer had me kickin ass in there!

[Shadow]

I love how good music can turn that kick ass switch on.

[DAVIDHARDY]

This was doing it for me today:

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[DAVIDHARDY]

This too, but mainly threshold

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[Shadow]

You ever find yourself going back to a certain song a couple times during a session because it's about to get tough?

[DAVIDHARDY]

Hell yeah man. I must have listened to threshold 4-5 times today lol. I made sure it was on when I tried that heavy shit on rack deads.

[Shadow]

This reminds me that I need to re-do my gym playlist, hahaha.

[DAVIDHARDY]

I need some more stuff too. I have like 45gb of stuff on my zune but I only listen to a handfull of artists lol.

[MusclesMarinara]

do you do your own prep?

[DAVIDHARDY]

Yes. I also take suggestions from guys here and there.

[MusclesMarinara]

Yes. I also take suggestions from guys here and there.

you were pretty ripped for your last shows. well done, its working.

[DAVIDHARDY]

Thanks, hopefully I can be better this time around.

[MusclesMarinara]

thats all we can ask for.

[DAVIDHARDY]

0500- bceaa
0515-0545 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
0915- 5.5oz chicken, tsp clo, 3g fish oil, tsp evoo, 2c broc
1200- 6oz 93 lean beef, tsp evoo, 3g fish oil, 2c broc
1500- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk
1640-1710 train
leaning lateral raise 30x10 40x10 55x6 60x6
military press 205x3 185x4
arnold press 80x5/4
front db raise 50x6/6
bent cable laterals 90x6 100x5
bent db laterals 55x6/5
1800- 4 eggs, 6 whites, formadrol
2030- 6oz 93 lean beef, tsp evoo, 3g fish oil, 2c broc
2130- sleep, i-gh-1

macros are the same as yesterday.

Well, I wont be doing the military pressing anywhere in my workout other than 1st any more. I like to move quickly, so I need to do them 1st to be able to handle my normal weights. Still, a great workout.

[Shadow]

I always forget these things. How much do you weigh?

[DAVIDHARDY]

How dare you forget my details! lol. Started at 207, weighed 201 this morning. Glycogen is depleting like a mofo right now!

[DAVIDHARDY]

Is anyone else sick and tired of seeing you know who start threads in MC about his new radio show that only teens and fags are going to listen to?

[Shadow]

How dare you forget my details! lol. Started at 207, weighed 201 this morning. Glycogen is depleting like a mofo right now!

Ahhhh, gotcha, lol


Is anyone else sick and tired of seeing you know who start threads in MC about his new radio show that only teens and fags are going to listen to?

My gaze travels right over them without noticing, for the most part. From time to time I'll check one out. I actually have yet to listen to ANY of these "radio shows".

[DAVIDHARDY]

Ahhhh, gotcha, lol



My gaze travels right over them without noticing, for the most part. From time to time I'll check one out. I actually have yet to listen to ANY of these "radio shows".

I like HMR and Off Topic. Used to be a fan of after hours, but got tired of hearing "him"

[21Beast22]

1500- 2 scoops wpi, tbsp evoo, 4g fish oil, tbsp p husk

I thought fiber affected the absorption of EFAs? I know you know your stuff. What is your reasoning for this?

[DAVIDHARDY]

Yeah it does slow down and even blunt the absorption of some of the fat ingested. I put it in there for the ease of taking it. Gotta pick your battles you know what I mean. There is so much condraticting evidence out there for so many things that I just over look some of it. I like having the fiber because I'm not getting much of it and regularity is an issue if I don't get it. I buy the p husk because its so cheap but it is terrible tasting by itself lol.

[DAVIDHARDY]

Not much today. Just a calve and ab day. Did a lot of running around and stayed up pretty late, so I had 3 shakes today. I got in my protein blend from trueprotein.com of 50/50 whey isolate/micellar casein. It's not bad, not really that sweet, but it's thicker and the casein keeps my full longer than the straight whey isolate did. I def recommend that blend for a dieting bodybuilder.

0715- bceaa
0730-0800 30 min treadmill
0820- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
1115- 2 scoops blend, tbsp olive oil, tbsp p husk, 4g fish oil
1415- 6oz 93 lean beef, tsp clo, 3g fish oil, 2c broc
1715- another shake
1915-1930 calves/abs
1945 4 eggs, 6 whites, formadrol, t-911
2230- another shake
2315- sleep, i-gh-1

approximate macros
293p
112f
5c
2185 total cal

[Shadow]

Can you give me a rundown of that supp you take first thing in the morning?

[21Beast22]

Yeah it does slow down and even blunt the absorption of some of the fat ingested. I put it in there for the ease of taking it. Gotta pick your battles you know what I mean. There is so much condraticting evidence out there for so many things that I just over look some of it. I like having the fiber because I'm not getting much of it and regularity is an issue if I don't get it. I buy the p husk because its so cheap but it is terrible tasting by itself lol.

Yeah, you just have to fit it in when you can. The bulk phusk I buy reminds me of sawdust and tastes about like it too.

[DAVIDHARDY]

Can you give me a rundown of that supp you take first thing in the morning?

The BC&EAA supplement contains hydrolyzed amino acids from milk and pea proteins. A serving of it has 4.5g of bcaa, 4g of eaa, and 2g of glutamine. It uses a higher leucine saturation in the bcaa mix than the 2:1:1 that most have. It doesn't list the specific ratio on the bottle, but I've been told that it is a 4:1:1 ratio. This is my favorite supplement from LG Sciences, hands down. I like to use it 1st thing in the morning just to give my muscles something since they have been fasting for the time I have been sleeping. I also like to use it during my workouts to get a head start on the recovery process. During my offseason, I used it post workout with creatine before my shake of protein and carbohydrate. I think amino acid supplements are actually more important that protein supplements, because they require no digestion since they are broken down into their simplest form already.

[DAVIDHARDY]

Yeah, you just have to fit it in when you can. The bulk phusk I buy reminds me of sawdust and tastes about like it too.

Yeah, it's not the tastiest thing in the world lol.

[Shadow]

The BC&EAA supplement contains hydrolyzed amino acids from milk and pea proteins. A serving of it has 4.5g of bcaa, 4g of eaa, and 2g of glutamine. It uses a higher leucine saturation in the bcaa mix than the 2:1:1 that most have. It doesn't list the specific ratio on the bottle, but I've been told that it is a 4:1:1 ratio. This is my favorite supplement from LG Sciences, hands down. I like to use it 1st thing in the morning just to give my muscles something since they have been fasting for the time I have been sleeping. I also like to use it during my workouts to get a head start on the recovery process. During my offseason, I used it post workout with creatine before my shake of protein and carbohydrate. I think amino acid supplements are actually more important that protein supplements, because they require no digestion since they are broken down into their simplest form already.

Damn, that's quite the rundown, hahaha. Sounds good. What's the name of it? Or is it just called BC&EAA?

I take BCAA's when I work out as well. Never thought to take them right when I wake up.

[DAVIDHARDY]

Damn, that's quite the rundown, hahaha. Sounds good. What's the name of it? Or is it just called BC&EAA?

I take BCAA's when I work out as well. Never thought to take them right when I wake up.

Yeah, that's the name of it, just BC&EAA.

[DAVIDHARDY]

Dead Cardio for your viewing pleasure...

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[AVBG]

Good stuff Dave!0

[DAVIDHARDY]

Thanks man I'm thinking about doing it a few times this prep. I'd have to do it before my cheat meal. I'd make sure to have some carbs before doing it too because that's a recipe for disaster for a keto dieter.

[ANADROLicfreak]

good journal.

[AVBG]

Thanks man I'm thinking about doing it a few times this prep. I'd have to do it before my cheat meal. I'd make sure to have some carbs before doing it too because that's a recipe for disaster for a keto dieter.

Much like you would.. I scheduled my cheat meal Specifically to be on between back and squat day! I want the benefit of the cals/carbs on taxing workout days.. Only makes sense.

[Diabetic Muscle]

I had dead cardio tonight. I keep telling myself it will get easier. haha it never does.

[NATURAL-1987]

Hardy in the house with a new log!!! Good stuff buddy. Will be following along.

[MusclesMarinara]

I haven't had a cheat meal in 5 weeks. I miss food

[DAVIDHARDY]

How's the prep coming natural987? Lol at you not cheating for over a month. That's why I LOVE keto...once a week baby!

[DAVIDHARDY]

0800- bceaa
0815-0845 30 min treadmill
0900- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
1200- 6oz 93 lean beef, tsp clo, 3g fish oil, 2c broc
1335-1425 train 2x bceaa during
close grip bench 135x15 185x10 255x5/5
ez bar curl 75x12 95x10 135x6/5
decline nosebreakers 135x5/4
incline db curls 55x6 60x4
reverse pressdowns 200x8 220x6
drag curls 95x6 105x5
db kicks 50x6/5
double bicep curl 120x5/4
hammer curls 70x7 75x5
1500- 7oz tilapia, 2tsp evoo, 3g fish oil, 2c broc
1745- 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, 2c broc, formadrol, t-911
2045- 6oz london broil, tsp evoo, 3g fish oil, 2c broc
2145- sleep, 1-gh-1

approximate macros
236p
95f
20c
1879 total calories

only had 5 meals today

[Diabetic Muscle]

Wow, really strong biceps. But mine are so weak I think everyone has strong biceps. haha Seriously though good workout.

[DAVIDHARDY]

0515- bceaa
0530-0600 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
0930- 5.5oz chicken, tsp clo, tsp evoo, 3g fish oil, 2c broc
1215- 6oz 93 lean beef, tsp evoo, 3g fish oil, 2c broc
1510- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk
1635-1735 train e-911 prior, 2 bceaa during
SS1 leg extension 170x15 230x15 290x10/10
SS1 seated leg curl 130x15 170x15 230x6/6
front squats 255x5 275x4
kneeling leg curl 115x6/6
v-squat 450x6/5
lunges 205x6/6
sumo leg press 1180x6 1270x4
hacks 360x6/6
SS2 Abductors 200x15/12
SS2 Adductors 200x15/12
1800- 7oz tilapia, 2tsp evoo, 3g fish oil, 2c broc, formadrol
2030- 6oz london broil, tsp evoo, 3g fish oil, 2c broc
2100- sleep, I-GH-1

Wow, felt great today in the gym. Felt like shit all day, but I chewed up an E-911 before I went and it had me going apeshit. I was ready to rock within 15 min of taking it. I don't usually take stims, but I really needed the extra boost today, and it paid off.

[DAVIDHARDY]

Wow, really strong biceps. But mine are so weak I think everyone has strong biceps. haha Seriously though good workout.

Thanks man.

[Shadow]

Nice training. I'm getting a sample of that E-911, so I'll know what you're talking about sooner or later.

[DAVIDHARDY]

That avi is amazing. That e911 is good stuff man. I'm not a big fan of stims while dieting but every now and then I have a rough day and need some.

[Shadow]

That avi is amazing. That e911 is good stuff man. I'm not a big fan of stims while dieting but every now and then I have a rough day and need some.

I used to be a huge fan of stims, NO Xplode in general. Till I realized I was needing more and more to get the same effect. Now I just use them when I'm having a rough day, like you said. They hit me hard now, lol

[DAVIDHARDY]

I used to be a huge fan of stims, NO Xplode in general. Till I realized I was needing more and more to get the same effect. Now I just use them when I'm having a rough day, like you said. They hit me hard now, lol


I can't quit staring at that thing...

[Shadow]

I can't quit staring at that thing...

Me either!

Just got my sample. It's T-911, not E-911. Whoopsie!

[DAVIDHARDY]

Me either!

Just got my sample. It's T-911, not E-911. Whoopsie!

Your libido will go up...from the avi and the T-911 lol.

[ZacharyKane]

Nice journal man! Subscribed.... that deadlift cardio is something I'm going to have to try out myself, looks intense

[DAVIDHARDY]

Glad you like the journal and welcome aboard. Dead cardio is very intense so get ready. 6 sets for 20 to 25 reps and then go stuff your face.

[Gerb]

Glad you like the journal and welcome aboard. Dead cardio is very intense so get ready. 6 sets for 20 to 25 reps and then go stuff your face.

son of a bitch! ... LOL, every time I do the 7th set I think, why 7, it is an odd number, I hate this stupid 7th set, who came up with 7 sets, why not 6 etc... :p, yes, I will totally be dropping the 7th set from my future session, you are like the gold standard around here in Dead Cardio so if Hardy says 6set it's 6sets for me man!

[DAVIDHARDY]

Lol steve I just did what natron said to do lol. I did do a bonus set of just 10 at the end because my old lady kept giving me shit saying I only did 18 and 19 on some. I did 20 on all sets ftr lol.

[Shadow]

Your libido will go up...from the avi and the T-911 lol.

Hmmm...any higher than it already is and I'll be humping walls, hahaha.

[NATURAL-1987]

How's the prep coming natural987? Lol at you not cheating for over a month. That's why I LOVE keto...once a week baby!
How you know that? lol. I did get one after the 4 weeks, now probably not until I am basically ready to walk on stage condition. Never know what the body will do though.
It's going amazing. 217.6lbs this morning. Havent dropped any carbs yet. Cardio is 30 minutes 5 days.week. Pretty easy stuff actually.
Last weekend of January I got to sit at a booth and sign autos,judge swimsuit model comp, and guest pose before I judged.haha. Never in my life did I think I'd get to guest pose. Been trying to upload vids on sponsors site but having problems. When there up, I'll let you know. Keep doing your thing..

[DAVIDHARDY]

The cheat comment was for muscles marina lol. Sounds like your prep is going just fine. That's pretty cool about the guest posing. Ill def check out the vids once you get them posted. Just let me know when you do. Keep at it man.

[Gerb]

Lol steve I just did what natron said to do lol. I did do a bonus set of just 10 at the end because my old lady kept giving me shit saying I only did 18 and 19 on some. I did 20 on all sets ftr lol.


got my 6 sets in this morning, WAY better, even went up 20lbs! LOL at your old lady giving you crap, that is good stuff!

[Shadow]

How you know that? lol. I did get one after the 4 weeks, now probably not until I am basically ready to walk on stage condition. Never know what the body will do though.
It's going amazing. 217.6lbs this morning. Havent dropped any carbs yet. Cardio is 30 minutes 5 days.week. Pretty easy stuff actually.
Last weekend of January I got to sit at a booth and sign autos,judge swimsuit model comp, and guest pose before I judged.haha. Never in my life did I think I'd get to guest pose. Been trying to upload vids on sponsors site but having problems. When there up, I'll let you know. Keep doing your thing..

Who are you sponsored by?

[NATURAL-1987]

Fusion Bodybuilding. Signed 2 months ago. Been using their products for a couple years and am fired up to be part of the team now.
Currently using:
Agent M
Purple K
Shut Eye
I will be adding in my sub-q shortly. When I'm sluggish I also throw down some FUBAR! As you guys kind of talk about above. When the energy is absolutely needed its good to have something to have on hand that will pick you up.

[DAVIDHARDY]

Fusion Bodybuilding. Signed 2 months ago. Been using their products for a couple years and am fired up to be part of the team now.
Currently using:
Agent M
Purple K
Shut Eye
I will be adding in my sub-q shortly. When I'm sluggish I also throw down some FUBAR! As you guys kind of talk about above. When the energy is absolutely needed its good to have something to have on hand that will pick you up.

Congrats on the sponsorship.

[Shadow]

Congrats on the sponsorship.

x2!

[MusclesMarinara]

The cheat comment was for muscles marina lol. Sounds like your prep is going just fine. That's pretty cool about the guest posing. Ill def check out the vids once you get them posted. Just let me know when you do. Keep at it man.

Marinara* Im not a place to keep your yacht!:D

congrats on the sponsorship natural.

[DAVIDHARDY]

0430- bceaa
0445-0515 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
0930- 5.5oz chicken, tsp clo, tsp evoo, 3g fish oil, 2c broc
1230- 6oz london broil, tsp clo, 3g fish oil, 2c broc
1515- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk
1800- 4 eggs, 6 whites, formadrol, t-911
1930-1945- calves and abs
2030- 6oz london broil, tsp evoo, 3g fich oil, 2c broc
2100- sleep, i-gh-1

Nothing much, more of a rest day than anything lol.

[DAVIDHARDY]

0515- bceaa
0530-0600 30 min treadmill
0630- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
0930- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk
1215- 6oz 93 lean beef, tsp clo, 3g fish oil, 2c broc
1510- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk, t-911
1640-1725 train 2x bceaa
incline db press 55x10 75x10 110x5/4
incline db flys 65x6 70x6
weighted dips 135x4/4
hs wide chest 360x6 410x4
flat db press 115x4/3
1800- 5.5oz chicken, 2tsp evoo, 3g fish oil, formadrol
2030- 6oz 93 beef, tsp evoo, 2c broc, 3g fish oil
2115- sleep, i-gh-1

Felt decently strong, but my wrists were a little tender today. I tried to be a little cocky with the flat db presses at the end, but I only got a few reps with them. Oh well, I'll lighten up a little next time, if I do them.

[DAVIDHARDY]

0430- bceaa
0445-0515 30 min treadmill
0615 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, 2c broc, formadrol, t-911
0900- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk
1200- 6oz 93 beef, tsp clo, 2c broc, 3g fish oil
1445- 2 scoops blend, tbsp evoo, 4g fish oil, tbsp p husk
1630-1725 train 2x bceaa
rack deads 225x10 315x10 405x8 495x6 675x3 635x2
seated low row 250x7/6
wide puldowns 250x6/6
1 arm db row 125x6/6
medium pulldowns 250x6/5
t bar row 180x6/6
narrow pulldowns 250x5/4
plate loaded shrug 630x8 720x7
1745- 3 eggs, 8 whites, tsp clo
2015- 6oz 93 beef, tsp evoo, 3g fish oil, 2c broc
2045- sleep, i-gh-1

Just wasn't feeling it today, but I still tried to make myself go heavy; just didn't work.

approximate macros
293p
114f
15c
2260 calories

[Shadow]

Sexy training all around.

[DAVIDHARDY]

Thanks broheimer.

[NATURAL-1987]

Man, I remember either seeing a video or pic of you doing rack deads a while back in the old log. I dont do the same movements more then every 3rd week and did rack deads second time ever today.lol. I pulled 495/10. I was like hardy weighs a hell of a lot less then me and he could do this.haha. Ah well, loving the feel I get on them.....thanks for posting that pic or vid think its gonna help me out.

[DAVIDHARDY]

Lol I love them man. The video was me doing traditional deads off the floor. 495 for 2 reps 3 weeks from a show. The 2nd rep was a little shaky but I was sucked down pretty good. I posted a pic in my old journal of my belt laid over the top of 6 plates I was rack pulling with at about 5 weeks out. I think that's what you were talking about. On the flipside I can't squat for shit. My best is 365 for 4 or 5 I can't remember. Kinda weird because I think it should be higher since I front squat 275 for 4 to 6 depending on the day. Everyones got their thing man. When I do pulls the bar is set right at my kneecap instead of under it.

[Diabetic Muscle]

I feel ya hardy I can't squat well at all.

[NATURAL-1987]

Lol I love them man. The video was me doing traditional deads off the floor. 495 for 2 reps 3 weeks from a show. The 2nd rep was a little shaky but I was sucked down pretty good. I posted a pic in my old journal of my belt laid over the top of 6 plates I was rack pulling with at about 5 weeks out. I think that's what you were talking about. On the flipside I can't squat for shit. My best is 365 for 4 or 5 I can't remember. Kinda weird because I think it should be higher since I front squat 275 for 4 to 6 depending on the day. Everyones got their thing man. When I do pulls the bar is set right at my kneecap instead of under it.
That was it! :yep: with the signature on the belt. I can imagine the looks from wearing that thing while pulling 6 plates.haha.
I am the same way when it comes to front and back squats. Off-season I was squating 4 plates for 5. But front squating 3 for 8-10. Maybe we are both normal then? Na, definately not.lol.

[DAVIDHARDY]

Yeah that belt is a good convo piece lol. Fuck being normal it would be too boring!

[DAVIDHARDY]

0500- bceaa
0515-0545 30 min treadmill
0615- 2 eggs, 9 whites, 2tsp clo, formadrol, t-911
0900- 2 scoops blend, tbsp evoo, 3g fish oil, tbsp p husk
1200- 6oz beef, tsp clo, 3g fish oil, 2c broc
1515- 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, 2c broc, t-911
1645-1715 train 2x bceaa during
db press 50x10 65x10 85x6 90x5
upright row 165x7/5
hs shoulder press 270x5/4
behind back cable lateral raise 70x5 60x6
bent cable lateral raise 100x5/5
machine lateral raise 200x5 185x6
bent db lateral raise 55x6/5
1800- shake, formadrol
2045- repeat red meat meal
1115- 3 eggs, 8 whites, 3g fish oil
0000- sleep, i-gh-1

was up a while longer playing some board games with the misses. I kicked her ass many times over in Yahtzee and then once in trouble, but I let her win a game of trouble before we called it a night lol. We actually got a lot of snow here last night. About 3 inches. I've been living here for over 3 years and I've never even seen a flurry, but something crazy is happening in the southeast this year and it's being hit with snow like crazy.

I also stole an exercise from ANARDOLicfreak: behind back cable lateral raise. They are kind of weird, but I liked them good enough to want to do them again next week.

[Shadow]

I do laterals behind the back as well. Quite good exercise.

[DAVIDHARDY]

I do laterals behind the back as well. Quite good exercise.

Yeah they're not bad. I like the leaning ones better though.

[Shadow]

I lean AND go behind the back. Together.

[DAVIDHARDY]

hmmm sounds interesting...ill have to try it out

[KurtyJ99]

I'm back on this site for a bit. I'll still be hitting MD as well.

When is your show?

[DAVIDHARDY]

I lold when I saw this in my inbox. Have fun while it lasts lol. 5 and 12 june are the closest shows.

[KurtyJ99]

I won't get banned this time, there is no pit.

[Shadow]

I won't get banned this time, there is no pit.

Damn bro. Guess even pit bannings never go away. That's some shit

[DAVIDHARDY]

Damn bro. Guess even pit bannings never go away. That's some shit

And, he's gone again. That is shitty though. PIT bannings should be lifted since the PIT was abolished.

[Shadow]

^ Truth

[DAVIDHARDY]

Oh well some people just won't let shit go.

[ZacharyKane]

Oh well some people just won't let shit go.

Agreed! :yep:

[NATURAL-1987]

Dude, I think my coach may give me a cheat meal wednesday. Needless to say. Things are going well :)
I felt the need to post this news somewhere.lol.

[DAVIDHARDY]

Cheats are awesome. I can't believe peoplr prep without having one at least every 2 weeks.

[MusclesMarinara]

i envy you getting a cheat meal every 2 weeks lol

[DAVIDHARDY]

Well I waited two weeks for my initial cheat "meal". It lasted about 6 hours and it'll be about 9 days before my next one on my birthday which is on a tuesday. After that I'm waiting until the following saturday to have another which is an 11 day gap then ill be on pace for one a week. I'm gonna have one a week until I'm really lean and then increase it to every 5 days to really kick my metabolism in gear and burn off the last few pounds of stubborn fat.

[ZacharyKane]

Well I waited two weeks for my initial cheat "meal". It lasted about 6 hours and it'll be about 9 days before my next one on my birthday which is on a tuesday. After that I'm waiting until the following saturday to have another which is an 11 day gap then ill be on pace for one a week. I'm gonna have one a week until I'm really lean and then increase it to every 5 days to really kick my metabolism in gear and burn off the last few pounds of stubborn fat.

Sounds like a good plan to me! I take a cheat meal every 8 to 9 days, it's basically whenever my sanity starts to go, its time for a cheat meal...

[DAVIDHARDY]

There are so many people that underestimate the importance of a cheat meal and don't have them as often as they should. Not me man I enjoy each and every one of them.

[NATURAL-1987]

I believe that if your following a Keto diet it is definately needed.
My carbs are either 230grams or 345grams/day depending on the rotation. So we(my coach and camp) don't really feel it is needed in my case. However. When things are getting too ahead of schedule we throw one in to delay the process. Cheat meal every week sounds good though. Maybe next I go KETO!!! lol.

[DAVIDHARDY]

Very true. If you're already a carb cycle guy then they aren't nearly as important.

[DAVIDHARDY]

Nothing worth posting on Saturday.

Had a great Sunday workout and refeed. Refed for about 6 hours with cookies, olive garden, popcorn, and lipotropic protein. I was so tired of eating meat that I just had cheese and protein powder for my protein sources starting my refeed.

0715- bceaa
0730-0800- 30 min treadmill
0815- 2 scoops blend, tbsp evoo, 3g fish oil, 2M1D, 2MM
0940-1010 Train, 2x bceaa during...strength was down since I only had a shake in me prior to workout
close grip bench 135x15 185x10 255x6/5
preacher curl 75x10 85x10 115x5/5
overhead barbell extension 80x8 90x6
incline db curl 60x4 55x5
1 hand lying db extension 30x7 35x5
seated alternating db curl 60x5/4
kickbacks 45x6/6
barbell curl 110x6/5
hammer curls 65x5/5
1045- 3 eggs, 8 whites, tsp clo, M1D, MM
1345- 6oz 93 lean beef, tsp clo, 3g fish oil, 2 M1D, 2MM, 1c broc
1600- lipotropic, cookies, M1D, MM
1830- Olive garden 5 cheese ziti, breadsticks, M1D, MM
2100- Cookies, popcorn, M1D, MM, I-GH-1

[Shadow]

When you say popcorn, you mean the type you pop in a pot, microwave, or movie theater shit? I love all of them. It's a weakness of mine.

[NATURAL-1987]

Dude, refeed day sounds like your describing heaven. Arms and cheat meals. haha. Gotta love it.
Ok a few questions. Might have been posted but dont wanna flip back too much.
So your roughly 16 weeks away?
What you weigh last show?
What you weigh now?
Are you still off-season? or are you already contest prep? Or my fav: Maintanance/oops I got too heavy too quick this off season.lol.

[DAVIDHARDY]

Orville redenbachers extra butter mmmm.

Nat I'm in full prep mode now bro. I started just over 2 weeks ago at 207, currently 200. Weighed 178 last time I was on stage in November. I am just about 16 weeks out now and I look like I did when I was about 10 weeks out last time so I have some room for error. I'm going for the ultra conditioning as Dave always says. I wanna make my last year shows look like I was fat lol.

[NATURAL-1987]

Sounds like a plan to me buddy. Rather be the most conditioned then the heaviest slop show.lol.

[DAVIDHARDY]

Dang right man. Respect is earned through conditioning in my eyes.

[DAVIDHARDY]

Damn good leg workout. I woke up late since I had the day off, so I only got 5 meals. No big deal. I was feeling like crap all day, so I don't know how I was able to get my mind right and focus in the gym for a great leg workout. Well, here it is:
0715- bceaa
0730-0800 30 min treadmill
0830- 2 eggs, 9 whites, 2tsp clo, 2 M1D, 2 MM
1130- 5.5oz chicken, 1c broc, tsp evoo, tsp clo, 3g fish oil, 2 M1D, MM
1430- 6oz 93 lean beef, tsp clo, 3g fish oil, 1c broc, 2 M1D, 2 MM
1615-1715 Train, 2x bceaa during
front squats 135x10 185x8 275x5/4
stiffs 135x8 225x8 295x6 315x6
v squat 500x4 450x5
kneeling leg curl 115x6/5
db lunges 105x5/5
leg press 720x6/6 (started doing these with the pad laid back instead of forward. cant get as much weight, but it feels better, so I like it better this way)
1 leg hs lying leg curl 55x5/5 (this thing kicks ass!)
SS1 Abductors 200x 15/15
SS1 Adductors 200x 15/15
1730- 2 scoops blend, tbsp evoo, 3g fish oil,
2000- 6oz beef, tsp clo, 3g fish oil, 1c broc, MM, 2 MID
2030- Sleep, I-GH-1

[Shadow]

Goddamn dude. Serious leg workout.

How many plates is that on the v-squat? I've got one of those in my gym too, and I love it.

[DAVIDHARDY]

Not a lot went on Tuesday. Just ate what I normally do and did 15 min of calves and abs and 30 min of cardio on an empty stomach. Boring...

[ANADROLicfreak]

brutal leg session.

[DAVIDHARDY]

Goddamn dude. Serious leg workout.

How many plates is that on the v-squat? I've got one of those in my gym too, and I love it.

That thing is the shit. I started with 5 plates a side, thinking I could do it that late in the workout, but I went to 4 and a quarter for the last set.

[DAVIDHARDY]

brutal leg session.

I love killing them like that. Did that in one hour, so I was moving pretty fast.

[ANADROLicfreak]

i like going fast to. better pump and get outa there.

[Shadow]

That thing is the shit. I started with 5 plates a side, thinking I could do it that late in the workout, but I went to 4 and a quarter for the last set.

Ah ok.

[DAVIDHARDY]

Yeah, whoever the fuck said that you couldn't get a pump on keto doesn't realize the power of creatine and sodium.

[Shadow]

LOL @ going fast with a better pump.

[ANADROLicfreak]

i meant train and get out of the gym. at about 45min i start getting tired. keto doesnt effect my strengh but stamina for sure.

[NATURAL-1987]

Man Hardy, thats a lot of sets in an hour. You got someone pushing you during training or you solo right now?

[DAVIDHARDY]

Man Hardy, thats a lot of sets in an hour. You got someone pushing you during training or you solo right now?


Solo as usual. I keep visualizing my hand actually being raised on stage and that gets me going. I know that I have to train harder than my competition to get there, and they don't waste their time, so why should I. Pretty corny, but I'm driven by it.

[NATURAL-1987]

If you can see it, you can achieve it! Now thats corny! I get what your saying dude. And when your at the gym, your there! Make the most out of it and don't jack around, same way of thinking for me.I actually got my girlfriend to start coming to my gym so I could teach her how to spot and motivate me. Works well. Your in florida? I'm gonna need a vacation after my show, go down there and light a fire under your a$$! lol. One day we will meet on a natty pro stage :)

[Gerb]

Damn good leg workout. I woke up late since I had the day off, so I only got 5 meals. No big deal. I was feeling like crap all day, so I don't know how I was able to get my mind right and focus in the gym for a great leg workout. Well, here it is:
0715- bceaa
0730-0800 30 min treadmill
0830- 2 eggs, 9 whites, 2tsp clo, 2 M1D, 2 MM
1130- 5.5oz chicken, 1c broc, tsp evoo, tsp clo, 3g fish oil, 2 M1D, MM
1430- 6oz 93 lean beef, tsp clo, 3g fish oil, 1c broc, 2 M1D, 2 MM
1615-1715 Train, 2x bceaa during
front squats 135x10 185x8 275x5/4
stiffs 135x8 225x8 295x6 315x6
v squat 500x4 450x5
kneeling leg curl 115x6/5
db lunges 105x5/5
leg press 720x6/6 (started doing these with the pad laid back instead of forward. cant get as much weight, but it feels better, so I like it better this way)
1 leg hs lying leg curl 55x5/5 (this thing kicks ass!)
SS1 Abductors 200x 15/15
SS1 Adductors 200x 15/15
1730- 2 scoops blend, tbsp evoo, 3g fish oil,
2000- 6oz beef, tsp clo, 3g fish oil, 1c broc, MM, 2 MID
2030- Sleep, I-GH-1

nice training Hardy, I like it.

And I am not the only dude tha does Adductor and Abductor, sweet!:p

[DAVIDHARDY]

My old lady used to come with me but she started tutoring students after school. I fucking hate it and want her to quit because she doesn't get home now till 630 or 7 so she never goes anymore. I'm in south carolina now but florida's only a few hours away from here.

I love the adductor and abductor machine.


There is seriously this faggot in the gym right now bitching about the music playing. BUY A FUCKING IPOD DUMBASS!

[BEAST MODE]

What's up bro? Looks like training is going well!

[DAVIDHARDY]

Sup dudeness. Everythings going well. I saw where you started a new journal for your comeback. Hope all goes well with the shoulder.

[DAVIDHARDY]

Needed a little pick-me-up for this one, so I chewed up an E-911 before hand and I flew through this workout in just 35 min. I was still strong and effective in this little amount of time, so I might just see myself being addicted to E-911 again lol. Too bad I have to basically eliminate my stims to only times I really need them, because I'd love to take this every day.

0515- bceaa
0530-0600 30 min treadmill
0630- 3 eggs, 8 whites, tsp clo, 2M1D, MM
0915- Shake, 3g fish oil, M1D, MM
1215- 6oz 93 lean beef, tsp clo, 3g fish oil, broc M1D, MM
1500- shake, 3g fish oil, M1D, MM
1640-1715 Train, 2x bceaa during, e-911 prior
incline barbell press 135x12 185x10 245x4/5
incline flys 65x8 70x6
decline barbell 255x6 275x4
flat db fly 65x6/6
flat barbell press 245x5/4
1800- 7oz tilapia, 2tsp evoo, 3g fish oil, 2c broc, 2 M1D, MM
2030- Repeat beef meal
2100- Sleep, I-GH-1

[DAVIDHARDY]

Fucking amazing back workout! I was so focused and driven for some reason. I am really happy with my workouts here lately, especially my back and leg days. I know that I need to work on legs and I love training back, so I think that has a lot to do with the awesome workouts that I've been having. All of the forum members definitely keep me going as well, so thanks to all of y'all for the encouraging and kind words.

Ok, back to this workout. I completed it in just 45 minuets and even set a personal record on traditional deads. Even though it was with straps, since I need to start using them for balance, because I cannot flip my grip with the right hand under the bar. If I keep pulling with my flipped grip then there is going to be a noticeable imbalance in my back. I went ahead and dropped the 2nd set of deads due to the fast tempo, because I wanted to get 4 reps.

0430- bceaa
0445-0515- 30 min treadmill
0615- 5.5oz chicken, tbsp evoo, tsp clo, 3g fish oil, broc, 2M1D, MM
0915- Shake, 3g fish oil, M1D, MM
1200- 6oz 93 lean beef, tsp clo, 3g fish oil, broc, M1D, MM
1445- Shake, 3g fish oil, 2M1D, MM
1650- 1735 Train 2xbceaa during
deads 225x8 315x6 405x4 475x4 455x4
wide pulldowns 230x8/7
t-bar row 205x6/6
medium pulldowns 230x6/6
1 arm db row 125x 6/5
seated low row 250x5/5
narrow pulldowns 230x5/5
plate loaded shrug 540x12 630x8
db shrug 125x8/8
1800- 3eggs, 8 whites, tsp clo, M1D, MM
2030- Repeat beef meal
2100- sleep, I-GH-1

[DAVIDHARDY]

Good shoulder day. Did all of my presses back to back pretty quick, so my strength wasn't top notch due to that, but it was a great workout. Completed this in about 35 min.
0515- bceaa
0530-0605 35 min treadmill
0630- 3 eggs, 8 whites, tsp clo, 2M1D, MM
0930 5.5oz chicken, tsp evoo, tsp clo, M1D, MM
1220- 6oz 93 lean beef, tsp clo, 3g fish oil, broc, M1D, MM
1500- SHAKE, 3G FISH OIL, 2M1D, MM
1630-1705 Train, 2x bceaa during
hs shoulder press 90x10 180x10 270x6/6
arnold press 85x4/4
military press 185x4/4
bent db laterals 55x7/6
leaning db raise 55x6/6
barbell front raise 75x6/6
reverse pec deck 200x8/8
1745- 7oz tilapia, 2tsp evoo, 3g fish oil, broc, M1D, MM
2045- Repeat beef meal
2345- shake, 3g fish oil
0100- sleep, I-GH-1

[BEAST MODE]

Damn I thought I subscribed the other day...I'm in now.

[DAVIDHARDY]

Damn I thought I subscribed the other day...I'm in now.

i swear to all things holy if that ever happens again...

[Shadow]

incline flys 65x8 70x6

flat db fly 65x6/6


These numbers are pure insanity, lol. Damn, homie. Nice work all around.

[DAVIDHARDY]

Thanks broham. I'm going down to best buy today to get a video camera that's small enough to take and use in the gym and is also mac compatible so ill film my stuff next week and put a vid together. That way yall can critique my form on my stuff. I don't have a training partner so I don't get feedback that way and I like hearing opinions of people on how I might need to tweak form here or there.

[Shadow]

Sounds good!

[DAVIDHARDY]

I'm pretty excited about it. The last time that I filmed anything was back in December when I did dead cardio. My old lady can't make it in there with me due to her hours that she works, so I have to break down and get a small one I can prop up.

[NATURAL-1987]

I'm pretty excited about it. The last time that I filmed anything was back in December when I did dead cardio. My old lady can't make it in there with me due to her hours that she works, so I have to break down and get a small one I can prop up.
Why not ask the people working at the gym to shoot for you? Between the athletes and different people working at the gym everyone is always taking pics for eachother in the locker room and I have seen them shoot video for people as well. They should be doing everything they can to help you. You represent their gym. Then again, every gym is different.

[DAVIDHARDY]

Yeah the gym I go to just has skinny chicks and pretty boys that work there. Oh and the fat ass trainers too. I might be the only competitor in there at the time I go. Oh well maybe my buddy from work will join. That would be perfect.

[NATURAL-1987]

Got ya. Looking forward to seeing the vids. You do em up pretty high quality.

[DAVIDHARDY]

The one I made last night was just an arm training one that I did myself so it won't be too great. My girl is the one that's good at video editing but ill get better. Ill post it up when I get home.

[ANADROLicfreak]

dropping in to see how things are going. how much fat/weight have you dropped so far?

[DAVIDHARDY]

Sup man. Down to 198 saturday before my cheat. Started at 207. I think I'm moving a tad fast but ill take it.

[ANADROLicfreak]

ya where do you think youll end up weighing?

[DAVIDHARDY]

Right around 180 probably.

[DAVIDHARDY]

Here's my latest video for LG Sciences...

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[Shadow]

Nice training, yo.

[BEAST MODE]

Cool vid bro! Motivating!

[DAVIDHARDY]

Thanks guys. I'm gonna do another one with some chest and legs and possibly one for back too. That shit is fun to do.

[NATURAL-1987]

Good job on the video bro. Besides the fact that you need a training partner I have an even bigger concern.......
WHERE IS THE BELT??? haha.

[Gerb]

great vid Hardy, you got great form, real smooth.

[MusclesMarinara]

nice video bro.

why do you keep your hands that far apart when doing CG Bench Press, not saying its wrong im wondering if i should move my hands out a little bit.

[DAVIDHARDY]

Nat- lol the belt will make an appearance on back day. I'm not like kamali and wear it to the mall and shit lol. You're telling me about the need for a training partner. I miss having one. I used to workout at the gym on the air force base I work at and my buddy trained there with me. I got tired of the lack of equipment and dumb fucking rules so I joined this gym. He refused to pay for a membership and that was that...the only things he trains now is his thumbs when he plays his video games. He does at least do cardio when he gets up for another beer...

Thanks steve I try to stay away from bouncing but I like some forced reps and cheat reps every now and then.

Mm I do the close grip that way because my wrists aren't in a bind. I'm still able to keep my elbows tight into my sides so it gets my triceps well even with a wider grip.

[BEAST MODE]

What base are you on bro? I live about 5 minutes from Scott. My uncle actually has a gov't job there in weather forecasting. He retired a Master Sergeant a few years ago.

[DAVIDHARDY]

I'm at charleston afb in sc. Scott is our headquarters base. There are a few tdy assignments there a year from here where you stay for a week or two up there. If I ever get one ill have to hit you up.

[BEAST MODE]

Yeah for sure bro! That would be awesome! It'd be sweet if it was in the summer time. We could head down to a Cards game and have a good time.

[DAVIDHARDY]

Yeah its been a while since I saw a slot for one but ill try to get on the next one I hear about

[BEAST MODE]

Right on dudebro! There's a bad ass pizza place here, so I hope you're not dieting when you make it over...

[DAVIDHARDY]

Ill have a cheat meal...

[BEAST MODE]

Me too...and a pitcher of beer.

[DAVIDHARDY]

I like beer but I steer clear of it when I'm prepping.

[ANADROLicfreak]

cool video. that Lsu shit has got to go though.lol

[BEAST MODE]

I like beer but I steer clear of it when I'm prepping.

Yeah, I won't have it while I'm cutting down at all. But by summer time I hope to be bulking again, and I'll have a few here and there.

[DAVIDHARDY]

Hey now! I love my tigers bitch. You'll love my bag I carry all my shit in at my shows.

[ANADROLicfreak]

are you from there?

[ANADROLicfreak]

cajun ass^^^lol

[DAVIDHARDY]

Nah I'm not a coonass. I'm from north louisiana. Redneck country up there.

[DAVIDHARDY]

Nothing wrong with a few in the offseason that's for sure.

[ANADROLicfreak]

well Lsu will always suck. at least we agree on that.

[DAVIDHARDY]

Yeah I guess 2 natl championships in the past 7 years does suck lol.

[ANADROLicfreak]

texas gets theirs to. it sucks so hard now that foorball is over with.

[DAVIDHARDY]

I can't wai until the end of august when college starts back up.

[BEAST MODE]

College...puke! I'm so glad I don't have to go back unless I absolutely want to.

[DAVIDHARDY]

I was talking about foosball lol. I can't imagine going back to school and I never even went to college.

[BEAST MODE]

Ah...gotcha. I'm ready for baseball season. I've had nothing to do since it ended early for the Cards last year. The Rams are a joke and hockey is just not an American sport, so I don't follow the Blues at all.

[DAVIDHARDY]

Go braves!

[BEAST MODE]

Fuck that! At least they're not the Cubs though.

[DAVIDHARDY]

Cubs suck!

[BEAST MODE]

Thank you! I love going to Cards/Cubs game and getting drunk and yelling at the Cubs players and fans. Then the ushers kick the Cubs fans out and Cards fans get to stay.

[DAVIDHARDY]

0700- bceaa
0715-0750 35 min treadmill
0800- 3 eggs, 8 whites, tsp clo, 2 M1D, MM
1030- 7oz tilapia, 2tsp evoo, 3g fish oil, broc, M1D, MM
1300- shake, 3g fish oil, 2M1D, MM
1435-1520 Train 2x bceaa during
barbell curl 45x10 95x8 115x6 135x5
rope pressdowns 100x12 130x10 160x7/6
incline db curl 55x6 60x5
close grip bench 245x6/5
preacher curl 85x7 95x6
reverse pressdowns 210x7/6
db concentrations 40x6/6
decline nosebreakers 115x6/6
hammers 65x6/6
1530- shake, 3g fish oil, M1D,MM
1800- 6oz 93 lean beef, 3g fish oil, broc, M1D, MM
2030- 6oz london broil, 3g fish oil, broc, M1D, MM
2100- Sleep, I-GH-1

[Shadow]

Nice training. Strong arms.

[DAVIDHARDY]

Had a pretty good workout. I did deads last Thursday, so doing the stiffs kind of strained my lower back. I did not do lunges or v-squats, instead, I called an audible and came up with this:

0515- bceaa
0530-0605 35 min treadmill
0620- 3 eggs, 8 whites, tsp clo, 2 M1D, MM
0915- Shake, 3g fish oil, M1D, MM
1215- 6oz 93 lean beef, tsp clo, 3g fish oil, broc, M1D, MM
1500- Shake, 3g fish oil, M1D, MM
1625-1720 Train 2x bceaa during
front squats 135x8/8 185x8 275x4/4
stiffs 130x10 225x 8 315x6/5
hacks 360x6/6
SS1 Leg extensions 290x10/10
SS1 Seated leg curl 230x6/6
kneeling leg curl 115x5/5
SS2 Adductors 200x15/10
SS2 Abductors 200x15/15
1-leg press 180x8 270x6/6
1745 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, broc, M1D,MM
2030- 6oz london broil, tsp evoo, 3g fish oil, broc, M1D, MM
2100- Sleep, I1GH-1

[DAVIDHARDY]

Nice training. Strong arms.

Thanks man

[BEAST MODE]

Nice leg work dudebro!

[DAVIDHARDY]

Thanks dudebro. I said that on facebook today...its such a badass word lol.

[BEAST MODE]

It's a totally badass word. When my buddies and I go out, we call it "dudebro time."

[DAVIDHARDY]

Lol nice.

[NATURAL-1987]

dudebro, I like it. lol.

[DAVIDHARDY]

I've been using it more and more. Its kinda like a new toy that you can't stop playing with...

[Mr.Bones]

I was talking about foosball lol. I can't imagine going back to school and I never even went to college.


You can still go at any time.:)

[DAVIDHARDY]

I think about it a lot but that's as far as it goes lol.

[DAVIDHARDY]

Be gentle please...
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[MusclesMarinara]

Do you use the vaccum pose at all on stage?

im nowhere near a good poser but maybe bring your legs a lil closer together on the RDB?.. idk maybe its just me.

[DAVIDHARDY]

Yeah I love the vacume. I do it when they call the abs and thighs an then transition into the narmal shot. Yeah I had the legs too far apart in the back poses for sure. Makes my small ass legs look worse than they are.

[MusclesMarinara]

Do you think it gives you an advantage, or has any judge said anything about it positive or negative? Just curious cuz i can hold that pose pretty well but didnt know if i should be doing it.

[Shadow]

I always feel like I'm gonna vomit when I try a vacuum pose.

[DAVIDHARDY]

I love the vacume. I'm not sure about the judges I never asked them about that but they never said anything bad about it.

[DAVIDHARDY]

Thinking about switching it up and going to the dark side...carbs that is. I'm thinking about going with a diet of:
270p
50f
235c

I want some more variety and I also want to do HIIT cardio some. What do y'all think?

[MusclesMarinara]

Thinking about switching it up and going to the dark side...carbs that is. I'm thinking about going with a diet of:
270p
50f
235c

I want some more variety and I also want to do HIIT cardio some. What do y'all think?

choose your words wisely lol... dark side means something different to alot of ppl in our world haha.

[DAVIDHARDY]

I like being controversial lol. I'm losing weight too fast I need to stall it to about a pound a week.

[BEAST MODE]

I say go to higher carbs if you haven't done it in a while. Your body would probably respond really well.

[DAVIDHARDY]

I don't want to go too high since I am trying to drop weight. I'm gonna be getting right at 40 a meal for the 1st 5 meals and like 5 the last one. If I still lose too fast then ill bump then up to like 50 a meal and see how that is.

[BEAST MODE]

Sounds like a good plan to me. I stay under 100g on my low carb days and get up around 300 or a little higher on my high carb days. Seems to work pretty well once my body adjusts.

[DAVIDHARDY]

I'm not gonna carb cycle just yet. I'm gonna go steady intake for 4 weeks, then carb cycle for 4, then go back to keto for the last 4. Keep the body in wtf mode.

[BEAST MODE]

Sweet! Carb cycling is working well for me right now. I've lost about 3 lbs net since I started back to the gym. Highest was 198 on Monday or Tuesday when I was taking in carbs, and today down to 191. I'll probably do something similar to what you've got planned, minus the keto.

[ANADROLicfreak]

sounds like a good plan to me.

[DAVIDHARDY]

I hope it works. I don't see why it won't. Plus ill be able to do hiit cardio instead of just living my life on a fucking treadmill like the last prep.

[ANADROLicfreak]

oh i hate that fucking treadmill to. so boring doing a hour at a time.music and tv only go so far.

[DAVIDHARDY]

Music doesn't even do shit when you just walk. At least if you're doing sprint intervals the songs keep you going.

[ANADROLicfreak]

i havnt actually ran since 2003 i think.lol

[DAVIDHARDY]

I like sprints just fine but absolutely despise long distance shit.

[BEAST MODE]

I can't run anymore...every time I do I get shin splints so bad I can't walk for 3 or 4 days, and my hips hurt so fucking bad it extends that to a week.

[DAVIDHARDY]

It happens if I do too much. I like the stairs for hiit cardio the best.

[DAVIDHARDY]

Damn good chest workout! I felt really good and strong, but my wrist is a little sore from doing declines, but oh well, they were worth it.

0515- bceaa
0525-0600 35 min treadmill
0630- 3 eggs, 8 whites, tsp clo, 2 M1D, MM
0915- shake, 3g fish oil, M1D,MM
1200- 6oz 93 lean beef, tsp clo, broc, m1d, mm
1500- Shake, 3g fish oil, 2 M1D, MM
1700-1730 Train 2x bceaa during
Incline dumbbell press 65x10 80x10 110x6/5
decline barbell press 275x4/4
incline db flys 70x6/5
flat db flys 65x6 70x5
hs wide chest 360x7 410x4
1745- 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, broc, M1D, MM
2015- 6oz london broil, tsp evoo, broc, M1D, MM
2045- Sleep, i-gh-1

[DAVIDHARDY]

0430- bceaa
0440-0515 35 min treadmill
0615- 3 eggs, 8 whites, tsp clo, 2 M1D, MM
0900- Shake, 3g fish oil, M1D, MM
1200- 6oz beef, tsp clo, 3g fish oil, broc, M1D, MM
1500- Repeat shake
1655-1740 train, 2x bceaa during
rack pulls 225x10 315x10 405x6 545x8 565x5
t-bar row 205x6/6
wide pulldowns 240x7/6
1 arm db row 125x6/6
medium pulldowns 240x6/6
underhand barbell rows 185x8 205x6/6
barbell shrugs 405x8/7
1800 5.5oz chicken, tsp evoo, tsp clo, 3g fish oil, broc, M1D, MM
2030- 6oz london broil, tsp clo, 3g fish oil, M1D, MM
2100- sleep, I-GH-1

[DAVIDHARDY]

Had a great shoulder workout yesterday. My left wrist was sore, but I just sucked it up and actually got some damn good pressing out of it. I took the E911 and Anadraulic Pump prior to working out and I flew through another good session.
0500- bceaa
0515-0550 35 min treadmill
0615- 3 eggs, 8 whies, tsp clo, 2 m1d, mm
0915- 5.5oz chicken, tsp evoo, tsp clo, BROC, M1D, MM
1215- Shake, 3g fich oil M1D, MM
1515- 6oz 93 lean beef, tsp clo, broc, 3g fish oil, M1D, MM
1645-1720 Train E-911 and Anadraulic Pump prior, 2X Bceaa during
db shoulder press 65x10 75x10 85x7 90x5
upright row 185x5/4
leaning db lateral raise 55x6/6
db front raise 55x5/5
bent 1 arm cable laterals 100x6/6
machine lateral raise 170x7/6
reverse pec deck 200x8/7
1800- 7oz tilapia, 2tps evoo, 3g fish oil, broc, M1D, MM
2000- 4 eggs, 6 whites, m1d, mm
2330- shake
2345- sleep, I-GH-1

[BEAST MODE]

Great work man! Makes me miss heavy shoulder training...

[DAVIDHARDY]

You'll be back at it in no time

[Shadow]

Damn, 110s on incline.

[Mr.Bones]

oh i hate that fucking treadmill to. so boring doing a hour at a time.music and tv only go so far.


Try Video games.

[BEAST MODE]

Right on...get a PSP or something.

[DAVIDHARDY]

I tried playing brickbreaker this morning and it was too hard. I was getting pissed because it was all bouncy lol.

[DAVIDHARDY]

I'm thinking about dropping out of this years shows and not competing again until 2011. The reason is that i don't think I have made much, if any change since my last show and I'd basically look the same. I'd be back on stage at 180lbs, and if I did win my weight class, I wouldn't be able to compete with an in-shape heavyweight. I know that I can get ripped, but I need size to be able to win shows. I don't want to rely on someone else coming in out of shape to give me a chance at winning, I want to leave no doubt. Thoughts?

[BEAST MODE]

You're young bro...do what you think is best for yourself. I know for me personally, I want to make sure I'm absolutely at my best for my first show. Until I feel like I've achieved that, I won't do it.

[DAVIDHARDY]

Yeah, I think I'm taking it off. I'd rather have 100 percent confidence in myself.

[BEAST MODE]

I hear you bro...I told someone earlier today that I wanna be at least 10% better than every other guy on stage when I compete.

[DAVIDHARDY]

Yeah I hear you there. I know that I have what it takes to place top 3 and maybe even win my weight class here and there, but that's not what I want. I want to be winning overalls, and I simply do not have the confidence in myself right now.

[AVBG]

Do it only when your ready mate. Plan your off season as diligently as your prep and you'll be unrecognizable in 18 months

[Shadow]

What Rich has been saying pretty much echoes my thoughts. In bodybuilding we never really are satisfied with how we look, but we learn to be honest with ourselves in order to improve. That honesty helps us know when we'd be compared like we'd like, when we wouldn't, and what we need to do to get the look we've worked for. If you feel you haven't done enough work yet, stay away and keep at it. The stage isn't going anywhere.

You're one of the most methodical people on this board when it comes to training and nutrition, so when you switch gears to off-season and gaining, I'm sure next year you'll be glad you did. More off-season = more gains.

This doesn't effect your sponsorship, though, right?

[DAVIDHARDY]

Thanks for the advice man. Now I just have to stay motivated this offseason...I tend to lack motivation in the offseason.

[DAVIDHARDY]

Idk about the sponsorship shadow. To be 100 percent honest I don't care, and I mean that very respectfully. I do this for my goals not to keep a sponsor in my corner. I'm sure the guys and gals over at LGS will be understanding and back me on my decision. If not, then we will cordially part our ways.

[Shadow]

Idk about the sponsorship shadow. To be 100 percent honest I don't care, and I mean that very respectfully.I do this for my goals not to keep a sponsor in my corner. I'm sure the guys and gals over at LGS will be understanding and back me on my decision. If not, then we will cordially part our ways.

I hear you on that. And I'm sure when you lay it out that you're trying to WIN, not just show up to strut your stuff, they'll understand.